10 Healthy Food Swaps

The holiday season can feel like one food fest after another. With so many celebrations revolving around tempting dishes and baked goods that are often rich in added fats, refined carbohydrates and excess sugars—managing blood glucose levels can be extra challenging.

But here’s some good news: It’s possible to create healthier versions of many holiday favorites with some simple switching. After you see how easy and delicious it is to eat healthier versions of favorite foods you may never go back to the original recipe! Here are some ideas to get you started.

#1. Use mashed avocado instead of butter.

Holiday baked goods tend to use large amounts of added butter – a source of saturated fat and excess calories. Replacing just two tablespoons of butter with mashed avocado using a 1:1 ratio saves 154 calories and 14 grams of saturated fat. If you aren’t completely sold on this swap, try replacing just half of the butter in the recipe with equal parts mashed avocado. Your baked goods will still benefit from a nutritional boost. (Note: Depending on the amount used, avocado can give lightly colored foods a green tint. In brownies or dark colored muffins the color green won't be detectable.)

Cottage cheese—pureed in the food processor—creates a texture and consistency that can be used as a mayonnaise or sour cream replacement in many recipes. Full-fat ricotta cheese can usually be swapped for low-fat cottage cheese in equal amounts with little difference in taste but big savings in the fat and calorie department. Greek yogurt is an excellent substitute for sour cream in the same measurements. These dairy-related tweaks not only reduce the overall fat and calorie content of a dish but boost the calcium content, as well.

Added sugar can spike blood glucose levels. Experiment with cutting the white sugar while adding pureed fruit such as ripe bananas and dates, which both work especially well in baked goods.

#4. Bake with cocoa powder instead of baking chocolate.

For chocolate-filled recipes, substitute an ounce of baking chocolate with 3 tablespoons of cocoa powder. This substitution saves on fat and calories but still provides the chocolatey flavor.

#5. Munch on pistachio nuts instead of chips and dip.

De-shelling a handful of pistachios to snack on takes more time and effort than tossing back a handful of chips and dip. This means you’re likely to eat less overall. Plus, the shells provide a great visual cue of just how many pistachios you’ve eaten. And to top it off, pistachios are a good source of fiber, protein and healthy fat.

#6. Zero in on the shrimp platter instead of the cheese platter.

A shrimp cocktail appetizer is a great way to fill up on lean protein without elevating blood glucose levels before the main meal.

#7. Bake sweet potatoes instead of mashed white ones.

Traditional mashed potatoes are delicious, but you may miss them less than you think with this sweet potato and carrot recipe. Serve this side dish at your next holiday gathering.

As you can see, a few simple swaps can easily boost the nutrient contain of your holiday meals while reducing your overall calorie and carbohydrate intake. By incorporating these swaps into your celebrations, you can enjoy the holidays guilt-free while keeping blood glucose levels in check.